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Crackers, cheese, low sodium

Nutrient	Value per 100 grams of edible portion	1.000 gold fish 0.60 g	0.500 oz 14.20 g	1.000 cup, crushed 72.00 g	1.000 cup Cheez-its 62.00 g	1.000 cracker (1" square) 1.00 g
Proximates
Energy	503.00 kcal	3.018 kcal	71.426 kcal	362.160 kcal	311.860 kcal	5.030 kcal
Protein	10.10 g	0.061 g	1.434 g	7.272 g	6.262 g	0.101 g
Fiber, total dietary	2.40 g	0.014 g	0.341 g	1.728 g	1.488 g	0.024 g
Total lipid (fat)	25.30 g	0.152 g	3.593 g	18.216 g	15.686 g	0.253 g
Energy	2105.00 kJ	12.630 kJ	298.910 kJ	1515.600 kJ	1305.100 kJ	21.050 kJ
Caffeine	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Water	3.10 g	0.019 g	0.440 g	2.232 g	1.922 g	0.031 g
Ash	3.30 g	0.020 g	0.469 g	2.376 g	2.046 g	0.033 g
Theobromine	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Alcohol, ethyl	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Carbohydrate, by difference	58.20 g	0.349 g	8.264 g	41.904 g	36.084 g	0.582 g
Sugars, total	0.28 g	0.002 g	0.040 g	0.202 g	0.174 g	0.003 g
Minerals
Sodium, Na	458.00 mg	2.748 mg	65.036 mg	329.760 mg	283.960 mg	4.580 mg
Magnesium, Mg	36.00 mg	0.216 mg	5.112 mg	25.920 mg	22.320 mg	0.360 mg
Copper, Cu	0.21 mg	0.001 mg	0.030 mg	0.151 mg	0.130 mg	0.002 mg
Potassium, K	106.00 mg	0.636 mg	15.052 mg	76.320 mg	65.720 mg	1.060 mg
Zinc, Zn	1.13 mg	0.007 mg	0.160 mg	0.814 mg	0.701 mg	0.011 mg
Manganese, Mn	0.63 mg	0.004 mg	0.089 mg	0.453 mg	0.390 mg	0.006 mg
Iron, Fe	4.77 mg	0.029 mg	0.677 mg	3.434 mg	2.957 mg	0.048 mg
Phosphorus, P	218.00 mg	1.308 mg	30.956 mg	156.960 mg	135.160 mg	2.180 mg
Calcium, Ca	151.00 mg	0.906 mg	21.442 mg	108.720 mg	93.620 mg	1.510 mg
Selenium, Se	8.60 µg	0.052 µg	1.221 µg	6.192 µg	5.332 µg	0.086 µg
Vitamins
Lycopene	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Carotene, beta	63.00 µg	0.378 µg	8.946 µg	45.360 µg	39.060 µg	0.630 µg
Vitamin C, total ascorbic acid	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Vitamin A, RAE	17.00 µg	0.102 µg	2.414 µg	12.240 µg	10.540 µg	0.170 µg
Vitamin B-12	0.46 µg	0.003 µg	0.065 µg	0.331 µg	0.285 µg	0.005 µg
Vitamin E (alpha-tocopherol)	0.30 mg	0.002 mg	0.043 mg	0.216 mg	0.186 mg	0.003 mg
Retinol	11.00 µg	0.066 µg	1.562 µg	7.920 µg	6.820 µg	0.110 µg
Thiamin	0.57 mg	0.003 mg	0.081 mg	0.410 mg	0.353 mg	0.006 mg
Vitamin D	0.00 IU	0.000 IU	0.000 IU	0.000 IU	0.000 IU	0.000 IU
Pantothenic acid	0.53 mg	0.003 mg	0.075 mg	0.379 mg	0.326 mg	0.005 mg
Cryptoxanthin, beta	17.00 µg	0.102 µg	2.414 µg	12.240 µg	10.540 µg	0.170 µg
Vitamin B-6	0.55 mg	0.003 mg	0.079 mg	0.398 mg	0.343 mg	0.006 mg
Niacin	4.67 mg	0.028 mg	0.663 mg	3.363 mg	2.896 mg	0.047 mg
Folate, total	89.00 µg	0.534 µg	12.638 µg	64.080 µg	55.180 µg	0.890 µg
Riboflavin	0.43 mg	0.003 mg	0.061 mg	0.308 mg	0.265 mg	0.004 mg
Carotene, alpha	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Lutein + zeaxanthin	34.00 µg	0.204 µg	4.828 µg	24.480 µg	21.080 µg	0.340 µg
Vitamin D (D2 + D3)	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin A, IU	156.00 IU	0.936 IU	22.152 IU	112.320 IU	96.720 IU	1.560 IU
Lipids
8:0	0.07 g	0.000 g	0.010 g	0.051 g	0.044 g	0.001 g
12:0	0.14 g	0.001 g	0.020 g	0.100 g	0.086 g	0.001 g
Fatty acids, total saturated	9.64 g	0.058 g	1.369 g	6.939 g	5.976 g	0.096 g
16:0	4.70 g	0.028 g	0.667 g	3.384 g	2.914 g	0.047 g
14:0	0.94 g	0.006 g	0.133 g	0.673 g	0.580 g	0.009 g
10:0	0.15 g	0.001 g	0.022 g	0.111 g	0.095 g	0.002 g
18:0	2.99 g	0.018 g	0.424 g	2.152 g	1.853 g	0.030 g
4:0	0.27 g	0.002 g	0.038 g	0.193 g	0.166 g	0.003 g
6:0	0.14 g	0.001 g	0.019 g	0.097 g	0.084 g	0.001 g
Fatty acids, total monounsaturated	11.85 g	0.071 g	1.683 g	8.533 g	7.348 g	0.119 g
16:1 undifferentiated	0.26 g	0.002 g	0.037 g	0.189 g	0.162 g	0.003 g
18:1 undifferentiated	11.47 g	0.069 g	1.628 g	8.256 g	7.110 g	0.115 g
20:1	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
22:1 undifferentiated	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Fatty acids, total polyunsaturated	2.46 g	0.015 g	0.349 g	1.769 g	1.523 g	0.025 g
18:4	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
18:3 undifferentiated	0.21 g	0.001 g	0.029 g	0.149 g	0.128 g	0.002 g
18:2 undifferentiated	2.25 g	0.013 g	0.320 g	1.620 g	1.395 g	0.022 g
20:4 undifferentiated	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
20:5 n-3 (EPA)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
22:5 n-3 (DPA)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
22:6 n-3 (DHA)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g	0.000 g
Cholesterol	13.00 mg	0.078 mg	1.846 mg	9.360 mg	8.060 mg	0.130 mg
Amino Acids
Histidine	0.24 g	0.001 g	0.035 g	0.176 g	0.152 g	0.002 g
Proline	1.11 g	0.007 g	0.158 g	0.799 g	0.688 g	0.011 g
Leucine	0.74 g	0.004 g	0.106 g	0.536 g	0.461 g	0.007 g
Arginine	0.39 g	0.002 g	0.055 g	0.278 g	0.239 g	0.004 g
Glutamic acid	3.03 g	0.018 g	0.431 g	2.184 g	1.881 g	0.030 g
Glycine	0.30 g	0.002 g	0.043 g	0.217 g	0.187 g	0.003 g
Threonine	0.29 g	0.002 g	0.042 g	0.212 g	0.183 g	0.003 g
Tyrosine	0.34 g	0.002 g	0.048 g	0.245 g	0.211 g	0.003 g
Lysine	0.42 g	0.003 g	0.059 g	0.301 g	0.259 g	0.004 g
Aspartic acid	0.48 g	0.003 g	0.068 g	0.346 g	0.298 g	0.005 g
Phenylalanine	0.49 g	0.003 g	0.070 g	0.353 g	0.304 g	0.005 g
Alanine	0.30 g	0.002 g	0.043 g	0.219 g	0.188 g	0.003 g
Valine	0.48 g	0.003 g	0.068 g	0.344 g	0.296 g	0.005 g
Cystine	0.17 g	0.001 g	0.024 g	0.121 g	0.104 g	0.002 g
Isoleucine	0.42 g	0.003 g	0.060 g	0.305 g	0.263 g	0.004 g
Methionine	0.19 g	0.001 g	0.028 g	0.140 g	0.120 g	0.002 g
Tryptophan	0.13 g	0.001 g	0.018 g	0.093 g	0.080 g	0.001 g
Serine	0.52 g	0.003 g	0.074 g	0.375 g	0.323 g	0.005 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.